Hi there, dislocated my shoulder again (about the 8th time) a week and a half ago playing american football. I do have an appointment with a surgeon in a couple weeks, however I obviously have to figure out a schedule for training pretty much without using my shoulder whatsoever. This takes out a lot of the best movements of course.
My goals at the moment are to lose some of the fat I put on over new Years while gaining some strength and power in my legs and ‘core’. The football season will be over soon and after my shoulder has strengthened adequately I intend to go back to training muay thai several times per week along with weights.
I was wondering if anyone had any suggestions or a similar story?
The programme I had in mind was something along the lines of this:
3 days per week I do:
-Warmup jog, leg swings, trunk rotations
-Squat jumps for 3x5 reps
-5 sets of short sprints on the track (20m probably)
then go to the gym (be about 5 minutes travelling)
-4setsx6 Leg Press
-GHR 2x4
-Leg Extensions 3x10
-Back Hyperextensions 2x15
-Left arm DB shoulder press 3x8
-Left arm Cable Pulldowns 3x8
-Left arm Bicep Curls 3x8
superset
-Left arm cable tricep pushdowns 3x8
Please give me your thoughts. tell me I’m stupid, whatever.
Chur